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Gran Fondo (200 mile 300km) Training Plan (9hr/wk/12 weeks) (TID = 85:10:5) 2 rest days/big weekends

Includes Structured Workouts

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Author

Alex fastfitnesstips

All plans by this Coach
No Ratings

Length

12 Weeks

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Includes Structured Workouts

Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.


Learn More about Structured Workouts.

Plan Description

Welcome to the FFT Gran Fondo training plan based on the science of Seiler and Coggan and Hunter and Cheung. This will prepare you for a medium length fondo of 200 miles (150-300miles or 200-400km). This plan emphasizes a lot of low intensity (85%) endurance and a modest amount of threshold (10%) and only a little high intensity (5%) with a low pyramidal distribution (TID). As such it is an excellent all round program for very long distance events. We will assume event day is on the last Sunday of this plan. It is best suited to improvers, regular cyclists and advanced who want to raise their aerobic endurance capacity.

DIFFICULTY
Beginner ✩✩✭✩✩ Pro

HEADLINES
Day off: 2
Double days: none
Hours: 9

PLAN PURPOSE
intervals: ✩✩✩✩✩
anaerobic build: ✭✭✩✩✩
threshold/ss: ✭✭✭✩✩
aerobic build: ✭✭✭✭✭
FTP build: ✭✭✭✩✩

TRAINING TIPS AND ADVICE
• Establish a regular workout routine
• If the weather is bad, train indoors but don’t skip entirely
• Ride easy on easy session days (probably easier than you think)
• By all means ride with friends but not if they destroy your training plan
• Don’t avoid the training session you are weak at; it is there for a reason!
• Don’t be tough on yourself if you have a bad session
• In each session start moderately, progress firmly and finish strong!
• Have a goal, visualize your goal and know why you are training.

SPORTIVE ADVICE
• Prepare your kits the day before and carry spares
• Fueling adequately before, during and after
• Don't do anything different on the day than you did before
• Favour comfort over speed if you are new to sportives
• Wear decent clothing, carry a thin rain jacket
• Ride with a friends if possible
• Ride safe, carry a mobile, with full charge and spare $$
• Start slow, and build up from there
• Pace hills ; dont race them

For event pacing try this fft.tips/bonk

Best of luck from the Fastfitness.tips team!
Coaching@fastfitness.tips


Keywords: HIIT | Base | Seiler | Sprint | Sportive | Allen | Fitgerald | 80:20 | Rapid | Builder | Trainerroad | Zwift | WKO4 | WKO5 | Andrew Coggan | Recovery | Wattbike | FTP | FTP builder | Martin Burrows | FFT | Gran Tour | Fondo | Gran Fondo



Training Plan Sample Week

Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Bike x5
8:50 hrs 10:00 hrs
Strength x2
0:55 hrs 0:30 hrs
Other x1
0:03 hrs 0:20 hrs
Workouts Per Week Weekly Average Longest Workout
Bike
8:50 hrs 10:00 hrs
Strength
0:55 hrs 0:30 hrs
Other
0:03 hrs 0:20 hrs

Training Load By Week


This plan works best with the following fitness devices:

  • Power Meter

All supported devices

Alex Mitchell from FastFitnessTips

Alex from FastFitnessTips

Alex is the creator and head coach at FastFitnessTips. He is a level 3 accredited coach from the UK and also MD and also personal trainer. He is a qualified medical doctor at the University of Leicester UK and very experienced in scientific methods such as meta-analysis and big data. He is active on YouTube/Facebook/Instagram and Strava. He is known for his ability to apply cycling science to cycling and endurance sports.

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